What Can You Eat On Keto? Eating on a keto diet means that you are following a high fat, low carbohydrate and moderate protein diet. To be in the Keto range you must consume 50 grams of carbs or less per day.

Some of the animal proteins that are acceptable as a part of the Keto diet are the following:

  • Meat and Chicken– These contain 0 carbs and are rich in B Vitamins. This type of high-quality protein can help build and preserve lean muscle mass while supporting a low carb diet.
  • Fatty Fish– such as salmon, fish, shrimp, sardines, mackerel, etc. These are all carbs free which supports the Keto diet. But it also provides B Vitamins, Omega 3 fatty acids, potassium and selenium. Fatty fish helps support heart health while helping to manage blood sugar levels. Eating fish consistently is linked to improved brain health.
  • Eggs are a normal protein staple of the keto diet. One large egg contains less than 1 gram of carbs and 6 grams of protein.
  • Cheese is very low in carbs and high in fat. One oz of cheese contains 1 gram of carbs, 6 grams of protein and a good amount of calcium. It is high in saturated fat so it important to be mindful of you consuming this within moderation.

Green Vegetables is part of the Keto Diet because it is low in fibrous carbs.

What Can You Eat On Keto? iStock-photo credit: CharlieAJA

Some of those green leafy vegetables are kale, spinach, broccoli cabbage, collard greens, etc. It is also loaded with vitamins and minerals such as Vitamin K and iron.

The benefits of eating green vegetables are the high antioxidant effect which helps to remove free radicals in the body. And the result of this is a lower risk of chronic health diseases.

Nuts and Seeds are low in carbs and high in fats and is ideal for the Keto diet.

  • Almonds
  • Walnuts
  • Pecans
  • Chia Seeds
  • Flax Seeds
  • Macadamia nuts

Fats and Oils

Olive Oil contains a high amount of monounsaturated fats, but it contains zero carbs.

Butter is a good fat and has zero carbs in it and is ideal for the Keto diet.

Beverages

Coffee and tea contain coffee which can improve alertness, mood and sharpness but it is also considered a carb free drink.

The Bottom Line is what you can eat on Keto diet that supports low carbs, high fat and moderate protein is the following: An eating style that consists of chicken, meat, fatty fish such as sardines, mackerel, salmon, etc.

Green vegetables like broccoli, spinach, kale, cabbage, etc. And Nuts and Seeds such as almonds, walnuts, Macadamia nuts, etc.

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References

  • Kokubun K, Nemoto K, Yamakawa Y. Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People. Front Aging Neurosci. 2020 Mar 20;12:76. doi: 10.3389/fnagi.2020.00076. PMID: 32265686; PMCID: PMC7103640.
  • USDA- https://fdc.nal.usda.gov/food-details/1098960/nutrients
  • Merra, R. Miranda, S. Barrucco, P. Gualtieri, M. Mazza, E. Moriconi, M. Marchetti, T.F.M. Chang, A. De Lorenzo, L. Di Renzo
    Very-low-calorie ketogenic diet with aminoacid supplement versus very low restricted-calorie diet for preserving muscle mass during weight loss: a pilot double-blind study

Eur Rev Med Pharmacol Sci
Year: 2016
Vol. 20 – N. 12
Pages: 2613-2621